Wednesday 12/2/2015

A.  Strength

Strict Press 

5x3@85% 

B.  Olympic Lifting

OHS 

1 Rep Max  

Power Snatch 

Work to a heavy single

Hi Hang Snatch 

3x2@70%

C.  Metcon

 15-12-9-6-3 

Snatch 135/95

OHS  135/95

Burpee Box Over 24/20 

D.  Midline Work

4x1:00 min Weighted Plank Holds 

E.  Conditioning(Optional) 

2k Row  

With a 10 min time cap perform a 2k row. At the top of every minute complete that minutes amount of burpees.